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Training Log Archive: Ralph

In the 31 days ending Dec 31, 2015:

activity

time

miles

Run

23:47:19

196.31

(7:16)

315.94

(4:31)

O - Training

9:05:14

44.18

(12:20)

71.1

(7:40)

Warm up /down

1:53:57

7.06

(16:09)

11.36

(10:02)

Cycling

40:00

Total

35:26:30

247.55

398.4

2:22

0:00

» now

Thursday Dec 31, 2015 #

9 AM

Run 56:32 13.7 km (4:08 / km)
shoes: Mizuno Wave Aus

8 x 400m [200m float]

Warm up /down 14:39 [2] 1.3 km (11:16 / km)
shoes: Mizuno Wave Aus

5 PM

Run 21:01 [2] 4.6 km (4:34 / km)
shoes: Mizuno Enigma 4 Aus

Recovery Run

Wednesday Dec 30, 2015 #

9 AM

Run 1:15:15 [3] 17.2 km (4:22 / km)
shoes: Mizuno Enigma 4 Aus

Run with Falls Creek gang

Tuesday Dec 29, 2015 #

9 AM

Run 1:06:57 16.0 km (4:11 / km)
shoes: Mizuno Wave Aus

6 x 1km in Falls Creek

Warm up /down 17:44 0.9 km (19:42 / km)
shoes: Mizuno Wave Aus

5 PM

Run 20:02 [2] 4.5 km (4:27 / km)
shoes: Mizuno Enigma 4 Aus

Recovery run on the aqueduct

Monday Dec 28, 2015 #

7 PM

Run 42:32 [2] 9.5 km (4:29 / km)
shoes: Mizuno Wave Aus

Run with the boys in Falls Creek

Sunday Dec 27, 2015 #

8 AM

Run 1:27:31 [2] 19.1 km (4:35 / km)
shoes: Mizuno Enigma 4 Aus

Easy with Tom

Saturday Dec 26, 2015 #

10 AM

Run 1:05:29 [2] 14.5 km (4:31 / km)
shoes: Mizuno Wave Aus

Went from running in shorts yesterday to 3/4 lycra, jacket, buff today - don't think I am going to get used to Melbourne.
Down to Yarra Bend, Dights Falls (lots of water), animal farm, crossed the bridge, back along the single track, to SP boathouse, then back along more of the single track

Friday Dec 25, 2015 #

7 AM

Run 1:30:11 [3] 21.4 km (4:13 / km)
shoes: Mizuno Wave Aus

Miles for Christmas
To the pipe bridge then on the MTB tracks up to Burke Road, crossed the river, through Wilson Reserve, and back to Fairfield park via Alphington Park, to the Merri Creek, up to the Capital Trail and then to Elizabeth Gardens for the family meet up

Thursday Dec 24, 2015 #

Run 1:25:41 19.3 km (4:26 / km)
shoes: Mizuno Wave Aus

Down to Yarra Bend with Max and Rosie
10T [2] 15/15(10) [2] 10T
Extended wd up the Merri

Wednesday Dec 23, 2015 #

8 AM

Run 1:10:58 [3] 15.0 km (4:44 / km)
shoes: Mizuno Enigma 4 Aus

Pre breakfast. Ran with Tom. New loop for me on the golf course which was very nice. Sort of a dry cross country course

Tuesday Dec 22, 2015 #

5 PM

Run 51:05 12.6 km (4:03 / km)
shoes: Mizuno Wave Aus

Mona with Max on the grass in Princes Park
5.8
Long strides afterwards

Warm up /down 8:53 [2] 0.66 km (13:28 / km)
shoes: Mizuno Wave Aus

Monday Dec 21, 2015 #

10 AM

Run 39:46 [2] 8.99 km (4:25 / km)
shoes: Mizuno Enigma 4 Aus

Morning jog
Yarra, under Pipe Bridge, Golf course, Dights, Merri

6 PM

Run 35:52 [2] 6.7 km (5:21 / km)
shoes: Mizuno Enigma 4 Aus

Up to Chandler with Max.
Legs strange after sports massage

Sunday Dec 20, 2015 #

Note
(rest day)

Wrecked from the heat last night

Saturday Dec 19, 2015 #

9 PM

Run race 31:07 [5] 10.0 km (3:07 / km)
shoes: Asics Hyperspeed

Steigen 10k
Somewhere around 30 degrees so not ideal conditions.

Hung onto the back of the front group for around 4k, then started to drift off. Fell off at about the same time that a couple of the other guys started to drop so I tried to work with them, alternated laps with one of them for a bit somewhere in the middle/late middle. Tried to push on when I saw 5 laps to go but it felt tough. Think I am learning a lot about how much I can push myself though as this felt uncomfortable from basically the start.

They had a hose spraying us every lap, and I was taking a cup every second lap and throwing it over myself. All to try and keep cool. Felt pretty terrible afterwards.

I am happy with the time considering the conditions, I don't know how much of an effect it had but I definitely feel sub 31 is on the cards

Laps, or something around them
77,74,72,75,74,74,75,74,74,75,73,75,73,75,76,76,75,77,78,76,76,76,73,76,75,67

C • 31:07 7

Run 10:01 [2] 1.67 km (6:01 / km)
shoes: Mizuno Wave Aus

Warm up /down 30:41 [2] 3.3 km (9:18 / km)
shoes: Mizuno Wave Aus

Friday Dec 18, 2015 #

8 AM

Run 31:47 [2] 6.8 km (4:40 / km)
shoes: Mizuno Wave Aus

Pre breakfast

Thursday Dec 17, 2015 #

10 AM

Run 59:53 [2] 12.1 km (4:57 / km)
shoes: Mizuno Enigma 4 Aus

Easy run with Ev, good chat.
Hot.

Wednesday Dec 16, 2015 #

8 AM

O - Training 36:09 4.9 km (7:23 / km)
shoes: Inov8 200 Aus

Beechworth Forest

6 PM

Run 33:07 [2] 7.2 km (4:36 / km)
shoes: Mizuno Wave Aus

Easy jog back in Melb

Tuesday Dec 15, 2015 #

8 AM

O - Training 34:13 [2] 5.3 km (6:27 / km)
shoes: Inov8 200 Aus

Hanging on Barambogie

11 AM

O - Training 1:18:39 [2] 9.6 km (8:12 / km)
shoes: Inov8 200 Aus

Mt Barambogie
Skytrains with the boys

Monday Dec 14, 2015 #

9 AM

O - Training 33:16 [2] 4.5 km (7:24 / km)
shoes: Inov8 200 Aus

Hanging on Cyanide

11 AM

O - Training 47:16 [4] 8.3 km (5:42 / km)
shoes: Inov8 200 Aus

Peg Relay on Cyanide

Sunday Dec 13, 2015 #

8 AM

O - Training 47:37 [2] 6.9 km (6:54 / km)
shoes: Inov8 200 Aus

Hanging and then some O

12 PM

O - Training 1:34:28 [3] 11.7 km (8:04 / km)
shoes: Inov8 200 Aus

Downhill Diagonals on Kangaroo Crossing

Saturday Dec 12, 2015 #

11 AM

O - Training 32:12 [4] 4.0 km (8:03 / km)
shoes: Inov8 200 Aus

Rowdy Flat, middle distance

Warm up /down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 200 Aus

3 PM

O - Training 30:00 [3] 3.0 km (10:00 / km)
shoes: Inov8 200 Aus

Rowdy Flat part 2

O - Training 20:00 [1] 1.0 km (20:00 / km)
shoes: Inov8 200 Aus

Map walk/jog/stuff

Friday Dec 11, 2015 #

2 PM

O - Training 1:31:24 11.9 km (7:41 / km)
shoes: Inov8 200 Aus

Northern Spurs

Thursday Dec 10, 2015 #

8 PM

Run race 1:58 [5] 0.8 km (2:27 / km)
shoes: Asics Hyperspeed

AV Shield 800m
Fun, but swimming by the end of it. Think pretty even laps, maybe 59/59 but more likely 58/60

Run 20:00 [2] 3.5 km (5:43 / km)
shoes: Mizuno Wave Aus

Not much time for wu or wd due to me being late and the race being early

Wednesday Dec 9, 2015 #

3 PM

Run 15:00 [2] 3.5 km (4:17 / km)
shoes: Mizuno Enigma 4 Aus

Testing ankle

Monday Dec 7, 2015 #

9 AM

Run 50:03 [3] 11.8 km (4:14 / km)
shoes: Mizuno Wave Aus

Pre breakfast steady run

Sunday Dec 6, 2015 #

12 PM

Run 1:23:26 [2] 15.9 km (5:15 / km)
shoes: Mizuno Enigma 4 Aus

With Peter to Johanna Beach and back

Saturday Dec 5, 2015 #

12 PM

Run 1:44:38 [2] 21.02 km (4:59 / km)
shoes: Mizuno Enigma 4 Aus

Epic run with Peter along the Great Ocean Walk

Friday Dec 4, 2015 #

9 AM

Cycling 40:00 [1]

10 AM

Run 51:04 [2] 9.3 km (5:29 / km)
shoes: Mizuno Enigma 4 Aus

Easy run with Peter and Tash

Thursday Dec 3, 2015 #

7 PM

Run race 31:40 [5] 10.0 km (3:10 / km)
shoes: Asics Hyperspeed

Zatopek 10k B Race
Sat in the pack to start with and there was 1 guy off the front but he seemed to be staying the same distance away so just sat in. After a couple of laps another guy went and caught him and they started to pull away. I went to the front of the pack and attempted to work to them. Caught them after what felt like a lot of laps, then immediately one of them started to push on, I tried to hang with him but it was just a fraction too quick and I was struggling. He got maybe 50m lead and then after many laps of pain we got down to 3 laps to go and suddenly I started to feel alright and pushed on. Caught him on the back straight and passed him with 200 to go, held on for the win. Windy, not fantastic conditions.

Hopefully going to have a crack at a fast time in 2 weeks.

C • Winner Winner 4

Warm up /down 20:00 [2] 2.3 km (8:42 / km)
shoes: Mizuno Wave Aus

Run 11:05 [2] 1.9 km (5:50 / km)
shoes: Mizuno Wave Aus

Wednesday Dec 2, 2015 #

3 PM

Run 40:44 [3] 9.6 km (4:15 / km)
shoes: Mizuno Enigma 4 Aus

Tuesday Dec 1, 2015 #

6 PM

Run 42:54 7.76 km (5:32 / km)
shoes: Mizuno Enigma 4 Aus

Went to Merri for some power hills. On the way I got swooped by a bird and in my arm flailing attempts to get it to stop attacking me I managed to punch myself in the head.

C • Good work kidda! 3

Warm up /down 7:00 [2] 0.4 km (17:30 / km)

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